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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 7 MINUTES (:40 ON / :20 OFF)

MIN 1- WB Squats

MIN 2 – Row (EZ Pace)

MIN 3 – Up Down

MIN 4 – Row (Moderate Pace)

MIN 5 – WB Push Press

MIN 6 – Row (Workout Pace)

MIN 7 – Burpees

Workout

“TWENTY TWENTY WHO?” (Time)

EMOM UNTIL COMPLETION*
MIN 1 – 15/12 Cal Row
MIN 2 – 22 Wall Balls (20/14)|(14/10)
MIN 3 – Max Burpees*
MIN 4 – Rest

*Rotate the movements OTM until 123 Burpees (Get it…1/23) have been completed…

(Score is Time)

KG WB: (9/6)|(6/5)
Note: New Benchmark

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 35 MINUTES*

50/40 Cal Row

50 Wall Balls (20/14)|(14/10)

25 Synchro Burpees

*P1 works while P2 rests. Burpees are performed together. Split all other work as needed.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)